All year long, the Arizona Wildcats dominated the Pac-12 Conference. Head Coach Sean Miller teaches his guards how to use a glide dribble to create separation and bring the ball up the floor. Moves like this helped point guard T.J. McConnell develop into one of the best floor generals in the country.
Drill Summary: Players start at the three point line, run straight toward the baseline and cut out at a 45 degree angle and receive an inbounds pass. Once they have the ball, the player gets into triple threat then dribbles runs up to just before half court. From there, the player puts on the breaks and gets into a glide dribble, with their hips protecting the ball. While using the glide dribble, the player should change speeds and use hesitation moves to simulate going against defensive pressure. To end the drill, the player flips their hips after crossing half court and completes the rep.
Keys to the Drill:
1) Change of speed.
2) Flip hips to change direction.
3) Protect the ball.
4) Use the non-dribbling hand to call plays and fend off the defender.
Jordan Leen, assistant coach of 2015 ACC Tournament champion Virginia, does a great job of teaching his wrestlers how to defend against the funk. Leen knows that wrestlers need to remain disciplined and protected to triumph, and in this clip you’ll learn some of the techniques that have led to the Cavaliers’ success.
Drill Summary: From any leg attack, it’s important for wrestlers to keep their feet tucked back under their hips so the opponent can’t ankle pass. It’s also key to keep weight the your hips, not the hands. If the opponent does pass the ankle, the wrestler can bring their other foot over to be able to to sit on the ankles and glide. From there, the wrestler can hover while keeping their weight back.
2012 NCAA national runner-up coach Jim Moore of the University of Oregon uses the “Fill In Drill” to run his players through a variety of situations. It’s a great practice drill to use when your team is struggling to pass and kill the ball.
Drill Summary: In this drill, the team splits into two groups with the team’s top two setters split into each group. Teams set up with the setter at the front of the net in the middle and two back row players. The remaining players in each team are in a single file line on the end line. The coach fires a ball at one of the back row players on either team and play becomes live. As the drill goes on, any back row player who makes a play on the ball exits the drill and is replaced by the next player in line.
Keys to the Drill:
1) Call out the right calls.
2) Accurate digs.
3) Go after every ball.
4) No cheating… You’ll just cheat yourself.
Craig Carter, University of Arizona throws coach, knows the importance of a proper weight transfer for shot putters. In this drill, athletes will learn to step into their throws to achieve maximum distance.
Drill Summary: For this drill, you will need a 4-inch box. Place the box at the front of the throwing circle. The athlete starts the drill by standing with both feet on the box, with the leg opposite of their throwing arm closest to the target. The first movement the athlete makes is a step back with their back leg, while also stretching out their non-throwing arm toward the back of the throwing circle. Once they’ve reached this position, the athlete rotates, shifts their weight up onto the box and explodes forward to throw the shot put.
Keys to the Drill:
1) Block the left side.
2) Get the right side up.
3) Stretch the left arm out.
4) Square up to the target to finish.
Oklahoma State’s wrestling program has excelled under legendary head coach John Smith. A large part of the Cowboys’ success must be attributed to Smith’s strength and conditioning coach Gary Calcagno. In this drill, Calcagno goes over the first two lifts of OSU’s power and explosion lifting series.
Drill Summary: In this clip, clean grip jump shrugs and snatch grip jump shrugs are performed. The athlete focuses on jumping with the hip, knee and ankle. For the clean grip jump, the athlete hinges the hips, puts their butt back, gets their chest over the bar and jumps. Focus on jumping straight up and allow the bar to pick you up. For the snatch grip jump, keep the arms straight until you jump.